1. Be Aware of Your Physical Symptoms
When you experience a panic attack, you may feel like you're suffering from a serious medical condition such as a heart attack. That, of course, will cause you to panic even more. When you're experiencing a panic attack, it's important to recognize the common symptoms so that you can define the attack and confirm that you are not experiencing a life-threatening condition.
Common symptoms of panic attacks include rapid or irregular heart beat, chest pain, difficulty in breathing or hyperventilation and dizziness. The problem is that these symptoms do resemble those of a heart attack. One of the ways in which a panic attack may differ from a more serious condition, however, is that the symptoms often emerge quickly, taking you by surprise. With a heart attack, the symptoms are often gradual and may appear in waves.
2. Confront Your Fears
If you break down your thought processes before and during a panic attack, you'll find that the common theme is failure, an inability to deal with the fearful situation. This is aggravated by feelings of shame, that you don't want anyone to know that you're experiencing these attacks. By shrinking away from your panic attacks, you are actually empowering them.
You may find that your panic attacks will be less severe if you confront them head on. Ask yourself why these attacks occur. Think about the feelings you experience before, during and after an attack. Discuss these events with friends and loved ones, and ask for their advice and opinions. By keeping your panic attacks a secret and pretending they don't exist, you are actually causing them to be more disruptive to your life.
3. Learn Deep Breathing and Relaxation Techniques
Panic attacks are often accompanied by symptoms that may impair your ability to breathe well. Shortness of breath, hyperventilation, nausea and dizziness or a lump in the throat may distract you from performing normal respiratory functions, increasing the amount of fear that you may feel. If you learn to replace the short, rapid breathing that occurs during a panic attack with deep, slow breathing, you'll find that the fear may pass rather quickly. Start by breathing in through your nose. Allow the air to completely fill your lungs. Pause a second before exhaling through your mouth. Keep the breathing pattern slow, deep and even.
You may want to put one hand on your chest and the other hand on your stomach so that you can concentrate on your breathing patterns, rather than your fear. Always pause for a second or two between inhaling and exhaling and focus on that moment. Practice this technique several times a day so when that panic attacks arrives, you'll be prepared. Additionally, general relaxation techniques such as yoga or meditation can help prevent panic attacks or ease them when they occur.
